Wednesday 19 December

30 Leg Lifts (lie on floor facing up, keep back flat and abs tight. Lift legs off floor, and tuck hands under small of back for support. Keep legs higher if back starts to arch).

100 Bicycle Crunches Do not pull on neck, keep elbows back and use obliques to twist torso. Keep legs as low as possible without straining back.

30 Sit-ups (Use abmat or rolled towed under curve of back, butterfly legs, soles of feet together)

100 Jumping Jacks

3 Rounds for time

Warm-up: (2 rounds of 15 reps)
Jumping Jacks
Shoulder Stretch/Mobility
Push-ups (5 reps)
Walking Lunge 15 Steps
Samson Stretch (hold 10 sec. ea. leg)
Squat (hold at bottom on rep #15 for 10 seconds)
Today’s Quote:

You can achieve anything you want in life if you have the courage to dream it, the intelligence to make a realistic plan, and the will to see that plan through to the end.

– Sidney A. Friedman

Weighted Option: Situps: Hold light weight in front; keep reps the same.


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